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Daily Workout WOD, July 1, 2022

7.1.22

Metcon
5 mins of Cardio (your choice of mode)
Metcon
EMOM x 25 mins:
1. 15/12 Cal Row
2. 15 GHD Sit Ups / 20-25 DB Anchored Sit Ups
3. 40 secs Shuttle Run (25ft down and back continuously)
4. 6-10 Burpee Box Jump Over (24/20)
5. Rest
Metcon
For 10 mins cycle through:
12-10-8(-2) Close Grip Bench Press
Rest 30 secs
Max(-1) DB Deficit Push Ups (T20X1)
Rest 30 secs
Max(-1) Strict Pull Ups (TX020) / 10-15 Wide Grip Supine Body Row
Rest 90 secs
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Snow Angels
12/side Side Lying DB External Rotations
Metcon
Optional Extra Work

Every 90 secs x 12 mins (8 rds):
3 Position Power Clean at 65-75% of your 1RM Hang Power Clean
(start from the floor, then hang below the knee, then hang above the knee)

EMOM x 8 mins:
1. 5 Clean Pulls at 80% of 1RM Clean
2. 5/side Rear Foot Elevated Tuck Jumps – as high as possible
*Don’t go as low as possible on the tuck jumps, stop slightly above 90 degrees, focus on height in a power position, not into the full squat position)
**For the Clean Pull, focus on triple extension and elbow straight up)

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